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Healthier Egg Muffins

Kcal

60

Fat

2g

Carbs

3g

Protein

4g

Useful Information

Preparation Time –

5 mins

Cooking Time –

20 min

Difficulty –

Easy

Portions –

10-12 muffins

Ingredients

  • 1 Tbsp olive oil
  • 1 large red pepper, finely chopped
  • A handful of baby spinach
    leaves, chopped
  • 1 large yellow pepper,
    finely chopped
  • 1 shallot (or red onion),
    finely chopped
  • 1 courgette, cut into small cubes
  • 2 garlic cloves, crushed
  • For the egg mixture: 4 large
    whole eggs, 4 large egg whites
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      These egg and veg muffins are perfect as lunchbox fillers, a quick breakfast, or as a post-workout snack. They store in the fridge and freeze as well. Play around with the type and quantity of vegetables you want to add to your muffins. The more colours you use the more nutrients you get from the wonderful world of phytochemicals (which are stored in the bright colours of vegetables).

      Healthier Egg Muffin

       

      Method

      • Preheat your oven to 180C and grease a standard muffin tin.
      • In a large pan, heat the oil over medium heat.
      • Add the garlic and onion and sweat for 2-3 minutes.
      • Add the peppers and cook for 3-4 minutes or a little longer if you like them softer.
      • Add the courgette and spinach and cook for another 2-3 minutes.
      • Season with salt and pepper.
      • In a separate bowl, whisk all the eggs together until smooth.
      • Add the cooked vegetables and pour the mixture into the pre-greased muffin tin.
      • Bake for 15-20 minutes, depending on size. Make sure the muffins are cooked through evenly before you take them out of the oven.
      • Allow to cool slightly before eating, or enjoy cold later on.

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